16 Comments

I just stumbled in through Google, have looked at a few other sites, but this is exactly what I’d hoped to find. I’m done screwing around and need some direction, you do a great job with that here.

I’ve decided to try this workout. I still have some reading to do about diet, technique, mindset, etc., but this looks like a good plan to get serious with. Cheers Derek.

Wayne, I appreciate that you’re not trying to sell me anything on this site (but determination). Call me crazy, but it makes me more likely to trust your advice. I look forward to taking in everything you’ve provided here.

I’m glad you liked the site! I tried searching for information online in the past and all I got were unstructured blogs or sites where the webmasters were more intent on selling products than on providing information.

This is one of the main reason why I’ve decided to come up with sth different, sth really structured and easy to follow for the so many frustrated hardgainers out there! I know, because I was one of them.

This is a good workout as it is rather balanced, definitely try it out and I believe it will help you loads.

There are really TONS more information I intend to update the site with but I just don’t have the time sadly. Will try to update each day consistently though. Hope you learn loads from the current information on this site!

Hey Wayne, I have just started this mass load phase today, I have a question though
for all of the lifts it says “3 x 4-8”
Why shouldnt I do more than 3 sets?
can I go 8 reps, 6 reps, 4 reps?
or should I go 8,8,8?

The author of the program has probably found 3 sets to be the optimum number for muscle gains. Doing more than 3 sets would probably lead to overtraining. If you don’t feel the kick out of this routine right now, I would think you are probably not doing it intensely enough? e.g. not enough weight? resting too long in between sets?

As for the number of reps, I would recommend doing at least 6 reps. Varying the number of reps is possible as well, such as via pyramiding.

Yes, it’s definitely ok. The thing is everyone’s bodies work differently, as such there isn’t really a one size fit all solution. Try this workout, see if works for your body, and adjust from that. But I would say, eventually, your body can adapt to any routine.

Thanks a lot for all this helpful info. I have started following this routine. However, even before I started, I was kind of a “fat skinny” guy.. I ate too much garbage and didn’t take care of myself so I gained weight in the wrong parts.

I have noticed that this routine doesn’t include any cardio exercises or any abdominal exercises.

When should I be doing this? And what kind of exercises do you recommend?

hi wayne…im 6ft 3 23 years old i followed this workout last year for 10 weeks i gained 8kg and got SUPER strong stronger than i have ever been before…just wondering if i could add 3 sets of dumb bell flys or would i have to replace it with one off the above exercises..also seems this workout is ment for only 4 to 8 weeks,could it be not run for 10 months? i started my bulk up before 2 weeks and im doing it for 10months…thanks for all and any help